• FreeTrainers.com Forums
• General Fitness & Exercise
• HOW TO GET ABS!

Group: General Fitness & Exercise

HOW TO GET ABS!

coolnatedawg Posts: 813 Joined: 2005/03/09	2005/11/29, 10:06 PM OK, well it seems everytime i get on here people are lookin up how to get better abs... and when it happens everyday it is annoying. since FitBuddy doesnt know how to be used well here it is: ABS- in order to "see" your abs you must A) lose weight, the estimated percent body fat for "defined" abs is around 6%, some can be higher some lower. You can not spot reduce so the only real thing is to do cardio and fix up your diet! B) lift heavy-everyone seems to think you must do 9887636x10^59872 situps and other ab things to get good abs. this is wrong- the secret: lift heavy. abs are a group of muscles just like your arms and they too need to grow to get "more defined" so instead of all those lifts, do a few sets(4or so) of a weight which you can only do max of 12 repititions with. abs are extremely important to lifting heavy in every department because you need a strong core. you can do many variations of exercises to target your abs-such as decline sit ups, cable crunch(standin/kneeling), even overhead squats (i got you wrestler...). so try this stuff out and quit askin unless you have checked fitbuddy. if you got anything else to add to this... go ahead. peace, nate
bropie Posts: 1,084 Joined: 2004/12/04	2005/11/30, 08:50 AM nicely put
mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/11/30, 09:55 AM It might be a good idea to make a stickey post with ab stuff but of course since nobody reads the stickey posts ... :) -------------- Mike in Pensacola Now.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/30, 01:25 PM Abs are a phasic muscle group, comprised primarily of fast twitch muscle fibers. Therefor, they respond most effectively to low reps and high intensity. This means you must work your abs with heavy resistance, doing set of 10, 5, and even triples. As a powerlifter, I train my abs like any other muscle group. Heavy. Would you do 50 reps on the dumbbell curl? I hope not. So then why would you do 50 crunches??? Also, the abs are best activated through a 15 degree range of spinal flexion. This means things like swiss and bosu balls can be an effective addition. To build your ab strength for a squat, you must do at least one abdominal exercise with your feet on the ground. This is how you squat, this is how you should train. Standing cable crunches, heavy decline sit up, and weighted swiss ball crunches are some of the most effective exercises. The best book on abdominal training I have read is by "the evil russian", Pavel Tsatsouline. Also, some of the best abdominal training out there are squats and deadlifts. My two favorite ab exercises are the overhead squat and the russian full contact twist. -------------- If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
boommerswife Posts: 6 Joined: 2005/11/20	2005/11/30, 06:52 PM Body fat around 6%? Dang Ill never see my abs!! Im 5'7 and weigh 120 lbs. My body fat is around 22%. Gotta long way to go!!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/11/30, 07:50 PM i would say single digits or close. i can see my abs as high as 13% (as a fighter, I ALWAYS know where i am at), but I usually get around 10% for real good definition. Most people need to be around 9-10% -------------- If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous. ============ Quoting from 7707mutt: The squat cage is holy ground. ============
coolnatedawg Posts: 813 Joined: 2005/03/09	2005/11/30, 08:42 PM yea... that was just what i have heard... like i was sayin it could be higher or lower, i figured the best point would be probably 9 but i remember readin something saying 6 with supporting evidence.... not sure where tho..